Week of 04/21/19
Workout A:
Warm-up –
25 Jumping Jacks
10 Prisoner Squats (Fingers interlaced behind head)
10 Step-ups onto Box (Lead 5 reps right and 5 reps left)
25 Jumping Jacks
10 Prisoner Squats
10 Bird Dogs
25 Jumping Jacks
20yd Walking Floor Touches
20yd Walking Alternating Toe Touches
Strength –Bench Press
2 sets of 5 with 45lbs
1 set of 4 with 55lbs
1 set of 4 with 65lbs
1 set of 4 with 75lbs
2 sets of 4 reps with 85lbs
Paused Back Squat*
2 sets of 5 with 45lbs
1 set of 3 with 75lbs
1 set of 2 with 95lbs
12 sets of 2 with 115lbs
*Two Count Pause on each rep.
Met-con-
Five Rounds for time for max reps each exercise:
45 sec Inch Worm Push-ups
15 sec Rest
45 sec Russian Kettlebell Swings, 25lbs
15 sec Rest
Workout B:
Warmup –
10 Alternating Box Step-ups
10 Bumper Ground-to-Overhead
10 Alternating Box Step-ups
10 Walking Lunge Steps Forward
10 Walking Lunge Steps Backward
10 Alternating Box Step-ups
20 Second Hang from Pull-up Bar (arms ext)
Strength – Push Press and hold lockout for 2 count
2 sets of 3 with 45lbs
1 set of 2 with 60lbs
6 sets of 2 with 70lbs
Bent Rows
2 sets of 5 with 45lbs
1 set of 3 with 65lbs
3 sets of 6 with 80lbs
Met-con-
AMRAP in 14min
10 Bumper Plate Overhead Split Squats - Left
10 Burpees
10 Bumper Plate Overhead Split Squats - Right
20 Sit-ups
Workout C:
Warm-up-
60 seconds Jump rope
10 Arm Circles Forward
10 Arm Circles Backward
10 Forward Swims (ea arm)
60 seconds Jump rope
10 Leg Swings (FWD/Back) – ea leg
10 Lateral Leg Swings (side to side)- ea leg
10 Hanging Knee Raises
20 sec Pancake Stretch
Strength – Gymnastics Work
Four rounds not for time:
3 Knees-to-Elbows
20 sec Right Side Plank Hold
20 sec Left Side Plank Hold
5 PERFECT Supine Ring Pull-ups (shoulder blades retracted)
Met-con-
Complete 4 rounds of:
2 Hanging Hip Touches (R/L = 1 rep)
12 High Box Step-ups (R/L = 1 rep)
Workout D:
Warm-up –
40yd Power Skip
20 Walking Floor Touches
10 Alternating Toe Touches
15 Reverse Hypers (use GHD w belly down and legs dangling, then contract glutes to extend legs)
40yd Power Skip
20 Mountain Climbers
15 Sit-ups
20 Air Squats
Strength – Front Squat
2 sets of 5 with 45lbs
5 sets of 10 with 65lbs
Deadlift
1 set of 5 with 75lbs
1 set of 4 with 95lbs
1 set of 3 with 115lbs
1 set of 2 with 135lbs
1 set of 3 with 155lbs
Back-off work 3 sets of 3 with 140lbs
Assistance Work-
7 Barbell Floor Press, 85lbs
7 Barbell Step-ups, 45lb bar (reps leading each leg)